10 Awesome Weight Loss Tips For Busy Women
1. Have an eat out strategy
Eating out is one of the main reasons many career women say they’re carrying extra kilos, but if you make healthier choices, frequent business lunches need not derail your weight loss efforts. In her diet book The Wall Street Diet (Hyperion), nutritionist Heather Bauer says you need to determine a dining out strategy before you hit the restaurant.
- Decide in advance: Will you have a cocktail, a piece of bread from the bread basket, or a light dessert such as sorbets?
- Check out the restaurant’s menu ahead of time (most are available online) and pick a simple dish, such as a lean steak, grilled salmon, or a chicken salad.
- Ask for any sauces and dressings to be served on the side, and always opt for vegetables or a baked potato instead of chips.
- Business lunches can be distracting because you’re focusing on the conversation, not on how much you’re eating, so remember that restaurant portions are generally much larger than what you actually need. Don’t feel pressure to finish your meal; eating more than you need is just as wasteful as leaving some left over.
- Another useful tip is to order fiddly food, such as prawns or mussels. Having to pick them out of their shells will slow down your eating, and research shows the slower you eat, the less you’ll consume.
- Eating with chopsticks may do the trick too, so sushi or Asian dishes are a good bet (but opt for veggie stir fries rather than creamy coconut milk curries).
4 Ways to Stop Stress Fast
Is stress affecting your body? The answer to this question is a big “YES! The number-one complaint that I am hearing these days is: “I am under so much stress and it is causing me to overeat. I am storing fat around my midsection; what can I do to de-stress myself so that my body doesn’t suffer?”
First, we all need to get in touch with our bodies so that we can recognize what it feels like to be relaxed and how it feels when we are stressed.
The first thing I like to ask a person is are your shoulders (trapezoids) up by your ears? When we are stressed, our shoulders rise up to ear level; it causes your shoulders to slump over, and allows gravity to take over and continue to pull our bodies toward the ground. This ages our bodies more than you can imagine. Bad posture makes us look much older than we really are, and it can cause headaches among other things.
If we can all learn to relax, we will solve our eating/stress problems at the core level where they need to be addressed. If work or life is making you so stressed that you can’t seem to relax, there are solutions out there for you that can help you feel better right away so that you can navigate your way through what needs to be done.
4 Ways to Stop Stress Fast
Stress check. Not sure how stressed you are? Perform a posture check to see if your shoulders are visiting your ears or if your breathing has become shallow and quick. Try taking a deep breath and tell your shoulders to “wilt” or “relax”. They will relax just by the power of suggestion and your breathing should slow down. If you are very tense, this may take multiple breathes. If you are super tense, this may take time, so be patient and don’t give up. It is well worth the trouble, and you will not only feel better, you will look fitter too.
Food That Flush Fat from Your Body
You don’t always have to subtract foods from your diet to achieve results. In fact, by adding these foods to your meals, you’ll help your body blast fat so you can shed stubborn pounds.
Chia Seeds
Chia seeds are super high in soluble fiber which, in addition to filling you up, has cholesterol-lowering properties and prevents the absorption of fat. For a hydrating metabolism-boosting beverage, try a chia seed cocktail. Add chia seeds, a slice of lemon and a dash of agave to distilled water.
Weight Loss Guide for Busy Women
Eat Breakfast
Breakfast plays an important role in weight loss by preventing mid-morning hunger and providing energy for physical activities. Even if you don't have time to cook breakfast every morning, you can still squeeze in a healthy breakfast. Try nutritious and convenient options like a fruit smoothie made with low-fat yogurt or oatmeal topped with dried berries and almonds. Even something as simple as a handful of whole wheat crackers or a low-fat cheese stick can help keep you full and energized until lunchtime.
Cut Portion Sizes
Reducing the amount of food you eat at each meal is an easy way to lose weight. Sharing a meal with a friend, skipping dessert and taking home part of your meal for later can help reduce portion sizes when dining out. Putting foods on smaller plates and eating more slowly are good ways to adjust to smaller portion sizes at home. To prevent overeating when snacking, take only a small portion and avoid eating directly from the bag.
10 Healthy Eating Guidelines
- Eat plenty of vegetables and fresh fruits
- Food should be served as close to its natural state as possible to maximise nutrients. Try and enjoy at least 50% raw vegetables and fruit every day.
- Use cooking methods like steaming, baking, grilling, sauté or stir-frying and eliminate deep fried foods
- Try not to over cook or reheat vegetables as this causes greater nutrient loss.
- Cook with lots of fresh herbs and spices not only for taste but for their health and medicinal properties. This will also allow you to use less salt. A high salt intake can contribute to high blood pressure.
- Avoid processed foods which are high in preservatives, flavour enhancers such as (MSG / E621), sugar + artificial sweeteners, saturated + trans fats, salt + non-nutritive ingredients that are linked to disease and poor health.
- Eat small amounts of healthy anti-inflammatory oils such as extra virgin olive oil, avocado, macadamia nut, linseed, almond and walnut oils. Avoid trans fats and hydrogenated oils.
The Basic Of Losing Weight
Failed diets and out of control obesity may lead you to believe that losing weight is difficult but it is quite easy, at least on paper. The only thing you need to do is keep the calories that you burn greater than the calories that you eat.
Your first step is to figure out how many calories you are burning each day. There are a few formulas that have come out over the years that estimate how many calories you burn per day based on your sex, age, weight, height and physical activity. When using these formulas, keep in mind that the number you get gives you an estimate not a number that never changes day to day. It will fluctuate.
Safe weight loss is considered 1-2 pounds per week. While it is possible to lose more, it is extremely unhealthy to do so. So how many calories do you actually have to cut out of your diet? One pound of body fat equals about 3500 calories. If you want to lose one pound in a week, you need to cut 3500 calories out of your diet per week. While this might sound like a lot, per day it comes out to a 500 calorie deficit.
Your next step is to ask yourself how you want to get rid of any unwanted weight. You can cut 500 calories out of your diet per day, or increase the amount of calories you burn by 500 calories per day. A combination of these two methods is the best way to go.
The Miracle Noodle Craze
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| Miracle Noodle Soup |
A virtually tasteless gelatinous mass doesn't sound that great, does it?
That's why they call it the miracle noodle instead. This latest diet-food craze is being used as a replacement for traditional noodles and rice in some American homes, but originally came from Japan. They are called shirataki.
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| Yummy Or Gross? |
Although the healthy nature of Konjac is well known in Japan, its general lack of taste relegates it to simply adding texture to dishes like sukiyaki. It’s hardly considered a food that stands on its own. Depending on the dish it’s either added in its slab form or in a thin noodle form called Ito Konnyaku (Thread Konjac) or Shirataki.
These noodles are calorie-free, all natural. They have barely any flavor, similar to a rice noodle. They are available in many different styles: angel hair, fettuccine, even as a 'rice' substitute. They don't need to be cooked, really just rinsed off. They can be used in warm or cold dishes, from pasta salads to Ramen.
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